With a Master of Science in Dietetics and Exercise Science, 11 years of experience in fitness, and 5 years in nutrition, Hollee Mohni is a professional dedicated to improving individuals' health and confidence through sustainable habits.
At BetterMe, we believe Pilates is an excellent form of exercise for both your mental and physical well-being. It can help with flexibility, posture, balance, strength, and coordination, in addition to providing a great sense of relaxation and calm.
However, if you’re new to the world of Pilates, have no access to equipment, or are a senior with limited mobility, you’re probably curious about whether wall Pilates can still provide the same level of benefits to you.
This type of Pilates is a modified form of the traditional practice, with exercises performed against a wall instead of using equipment such as reformers or mats.
The technique has been shown to improve strength, balance, flexibility, and posture. By using the wall as a prop, wall Pilates enhances the recruitment and activation of muscles, which results in a more stable and intense workout.
Here are answers to the key questions about wall Pilates, according to experts.
Wall Pilates is better than traditional Pilates as the wall provides stability, balance, and control during movements.
By using the wall for support, you can perform movements with more precision and avoid injury. The wall also allows you to perform more advanced movements without the fear of falling or losing balance.
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Other reasons why wall Pilates is better include:
Just because the wall is used as a prop does not mean it detracts from the effectiveness of the workout. In fact, wall Pilates can provide similar benefits to traditional Pilates in terms of improving strength, flexibility, and posture (8).
For one, the wall helps individuals engage their core muscles more effectively, which leads to a stronger and more stable core (6). In addition, using the wall as a prop can increase the difficulty of certain exercises, which makes them more challenging and beneficial for muscle growth.
One of the major benefits of wall Pilates is its accessibility. Unlike traditional Pilates, which often requires equipment or a specific studio space, wall Pilates can be performed anywhere there is a sturdy wall. This makes it a great option for those who are traveling, have limited space, or don’t have access to specialized equipment.
Pilates is also a great option for those with limited mobility and seniors (1) as it allows them to perform exercises safely that may otherwise be challenging on a mat or reformer.
If you’re already an avid gym-goer or have a regular fitness routine, incorporating wall Pilates into your fitness routine can have numerous benefits (10).
By adding some of the wall exercises to your existing workout, you can improve your overall balance, stability, and core strength. In addition, the added variety can help prevent boredom and plateaus in your progress.
Wall Pilates isn’t the most effective form of exercise for weight loss, as it primarily focuses on strength, balance, and flexibility (7). It’s not intense enough to provide significant calorie burn, and a consistent cardiovascular exercise routine would be more effective for weight loss goals.
However, incorporating wall Pilates into your fitness routine can definitely help with weight loss efforts (9).
Having a strong core is essential for maintaining proper posture and alignment (2) during exercises such as running or strength training. By improving your core strength through wall Pilates, you can prevent injuries and perform better during other forms of exercise (10).
In addition, wall Pilates can help build lean muscle mass, which in turn increases the body’s metabolic rate. This means that even when at rest, you’ll burn more calories than before (5).
As wall Pilates also improves flexibility and mobility, it can make other forms of exercise feel easier and more enjoyable, which will encourage you to stay active and consistent in your weight loss journey.
Read more: Wall Pilates for Butt: A Quick Guide for Beginners
Toning is burning fat and building muscle to create a lean and defined appearance. Wall Pilates may not result in significant weight loss, but it can definitely help maintain existing muscle and even build some new muscle (4).
By targeting specific muscles and increasing resistance through the use of the wall, wall Pilates can help create a toned and sculpted appearance.
In addition, the controlled movements and emphasis on proper form can lead to better muscle engagement, which will result in more defined muscles overall.
However, anyone with a high fat percentage will not see noticeable results from wall Pilates alone. A combination of regular wall Pilates and cardiovascular exercise, together with a healthy diet, is the key to achieving a toned body.
To see results from wall Pilates, you should practice at least two to three times a week. This frequency is enough to develop strength and flexibility, but individual needs may vary depending on fitness level, goals, and availability.
The consistency that comes with practicing wall Pilates regularly is what will ultimately yield results.
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BetterMe is a dynamic, mobile application that offers wall Pilates exercises that target different parts of the body. This app provides a programmatic way to build a routine and track progress.
In addition, it offers unique features such as visual demonstrations of exercises, audio instructions, and an in-app calendar to keep you on track. The app can be a valuable resource for beginners who require guidance or for experienced individuals who wish to vary their routines
Here are some tips to get the most out of your wall Pilates practice:
Read more: Does Wall Pilates Work? Discover Why Wall Pilates is the New FitTok Hype
Wall Pilates won’t specifically target belly fat, but it can help contribute to overall weight loss and tone the abdominal muscles. Combining wall Pilates with a healthy diet and regular cardiovascular exercise is the most effective way to reduce belly fat (3).
You can get a flat stomach with Pilates by practicing it in combination with a calorie-restricted diet and regular exercise.
Target specific abdominal exercises such as the hundreds, planks, and leg lowers to strengthen and tone your abs. Remember to focus on proper form and engage your core muscles during each exercise.
20 minutes of wall Pilates a day can be enough to see some results, particularly for beginners. However, as you progress and become more comfortable with the exercises, it’s recommended that you increase the duration and intensity of your workouts to continue seeing progress.
Wall Pilates is an effective exercise technique that provides a range of benefits including improved strength, balance, flexibility, posture, and body toning, which makes it an excellent exercise choice for many.
By using the wall as a prop, you can enjoy a workout that is intense yet low-impact, which leads to less joint stress and muscle soreness. In combination with a balanced diet and healthy lifestyle, wall Pilates can help you achieve your long-term weight loss and body-toning goals.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!